{"id":2762,"date":"2025-07-24T14:50:34","date_gmt":"2025-07-24T12:50:34","guid":{"rendered":"https:\/\/energy.golazo.com\/sportslab\/korte-workouts-met-impact-versterk-je-core-benen-en-focus\/"},"modified":"2025-07-29T16:16:21","modified_gmt":"2025-07-29T14:16:21","slug":"short-workouts-for-core-legs-and-focus","status":"publish","type":"post","link":"https:\/\/energy.golazo.com\/sportslab\/en\/short-workouts-for-core-legs-and-focus\/","title":{"rendered":"Short workouts for core, legs and focus"},"content":{"rendered":"<section id=\"header_blok\" data-aos=\"fade-right\">\n\t<div class=\"image\">\n\t\t<img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/07\/jonathan-borba-lrQPTQs7nQQ-unsplash-scaled.jpg\" alt=\"Golazo - Afbeelding\">\n\t<\/div>\n\t<div class=\"content\">\n\t\t<div class=\"inner\" data-aos=\"fade-up\">\n\t\t\t<h1>Korte workouts voor je core, benen en focus<\/h1>\n\t\t<\/div>\n\t<\/div>\n\t<div class=\"arrow-down next-section\" data-aos=\"fade-right\"><\/div>\n<\/section>\n\n\n\t<section id=\"content_blok\" >\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t<h3>Short on time or on holiday?<\/h3>\n<p>Keep your body moving with these three short workouts, each lasting under 10 minutes. They fit into any schedule, require no equipment beyond a mat, and are suitable for all fitness levels.<\/p>\n<p>From core strength to yoga flow: pick your moment and move at your own pace. Let\u2019s go!<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n\t<section id=\"content_blok\" >\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t<h3>Core workout<\/h3>\n<p>Strengthen your entire core with five targeted exercises that activate your abs, lower back and glutes.<\/p>\n<p>In this video:<\/p>\n<ul>\n<li><strong>Bridge<\/strong>: Engage your glutes and lower back. Looking for an extra challenge? Try lifting one leg at a time or place a small weight on your hips.<\/li>\n<li><strong>Plank<\/strong>: Keep your body in a straight line, avoiding any sagging or hip-lifting. Engage your abs for stability.<\/li>\n<li><strong>Side Plank<\/strong>: A tough one for your obliques, hips and shoulders. Focus on staying balanced and controlled.<\/li>\n<li><strong>Crunch<\/strong>: Target your upper abs. Make sure your lower back stays firmly on the mat.<\/li>\n<li><strong>Superman<\/strong>: Lift your arms and legs at the same time and hold for a few seconds. This strengthens your entire posterior chain (back, glutes, core).<\/li>\n<\/ul>\n<p>Watch the core workout here.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><video controls src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/07\/d3f27a569e064713ab22ff92124692ad.mov\"><\/video><\/figure><div class=\"wp-block-media-text__content\">\n<p><\/p>\n<\/div><\/div>\n\n\n\n\t<section id=\"content_blok\" >\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t<h3>Legs &amp; glutes<\/h3>\n<p>This workout combines strength exercises with balance training. Perfect for building strong, stable legs.<\/p>\n<p>What\u2019s included:<\/p>\n<ul>\n<li><strong>Side Lunges<\/strong>: Take big steps to the side to work your thighs and glutes. Keep your knee aligned with your foot.<\/li>\n<li><strong>Windshield Wipers<\/strong>: Lie on your back, engage your core and move your legs from side to side in a controlled motion. Great for your obliques.<\/li>\n<li><strong>Heel Taps<\/strong>: Stay on your back and tap your heels with your hands, alternating sides. Keep your shoulders off the floor to maximise activation.<\/li>\n<li><strong>Donkey Kicks<\/strong>: On hands and knees, push one foot up towards the ceiling. You&#8217;ll feel your glutes working right away.<\/li>\n<li><strong>Single-Leg Deadlifts<\/strong>: Train your hamstrings and balance. Hinge at the hips, keeping your back straight, and extend one leg behind you.<\/li>\n<\/ul>\n<p>Watch the legs &amp; glutes workout here.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><video controls src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/07\/WhatsApp-Video-2025-07-24-at-15.37.06.mp4\"><\/video><\/figure><div class=\"wp-block-media-text__content\">\n<p><\/p>\n<\/div><\/div>\n\n\n\n\t<section id=\"content_blok\" >\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t<h3>Yoga: Sun Salutation<\/h3>\n<p>In this short session, you&#8217;ll learn the sun salutation step by step, a flowing sequence that combines strength, flexibility and focus.<\/p>\n<p>What truly makes the difference is your breathing: <strong>each movement is paired with a calm, conscious inhale or exhale<\/strong>. Breathing in rhythm helps you stay connected to your body, move with control and stay present. Your breath leads your movement.<\/p>\n<p>Watch the yoga session here.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><video controls src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/07\/Copy-of-yoga-post.mp4\"><\/video><\/figure><div class=\"wp-block-media-text__content\">\n<p><\/p>\n<\/div><\/div>\n\n\n\n\t<section id=\"content_blok\" >\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t<p>You don&#8217;t need hours of training to feel a difference. With these short sessions, you&#8217;ll keep moving, build strength and give your body a welcome boost.<\/p>\n<p>Pick a workout, take a moment for yourself, and move at your own pace. You\u2019ll see: even a short session can feel amazing.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>","protected":false},"excerpt":{"rendered":"","protected":false},"author":18,"featured_media":2716,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-2762","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-inspiration"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Short workouts for core, legs and focus - Golazo Energy<\/title>\n<meta name=\"description\" content=\"Three short workouts under 10 minutes for core, legs and focus. 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